Grand Trunk CrossFit – CrossFit
Warm-up
4 minutes cardio
3 rounds
1 minute HS hold
12 wall balls
12 situps
Mobility
couch stretch
banded shoulder front rack
Weightlifting
Front Squat (1×2)
3 minutes to get to your 60% then
every 2 minutes
5×60%
4×70%
4×80%
2×85%
2×90%
2×93%
2×95%
Metcon
Metcon (Time)
40-30-20-10
KBS 53/35
thruster 75/53
*please don’t drop the barbell from OH if it has 10’s or 15’s they do break
Accessory
strict pullup
3xME
3 sets each ME resting 90 seconds between each set